“You are what you do, not what you say you’ll do”. – C.G. Jung
3 rounds for time of:
25 Overhead Squats, 75/55 lbs
15 Chest-to-bar Pull-ups
25/18 Row or Bike Calories
15 Burpee Box Jumps, 24/20 in
GENERAL
This 3-round, 4 movement workout will be on the medium to long side today
Expecting the work to take somewhere between 16-24 minutes to complete
OVERHEAD SQUATS
Looking to move a light barbell for high reps today
Choose a load that you could complete the 25 reps in 1-3 sets within the workout
CHEST TO BAR PULL-UPS
Choose a variation that enables to you to complete at least 3-5 reps at a time during the workout
Movement Subs:
bands
jumping chest to bar
chin over bar
jumping chin over bar
ring rows
BURPEE BOX JUMPS
The burpee box jump requires athletes to stand tall at the top of each rep
You can jump or step out of the burpee, but must jump and land with two feet on the box for “RX”
ROW/BIKE
If you’re short on rowers/bikes, stagger heats by 3 minutes
STRATEGY
OVERHEAD SQUATS
With the lighter overhead squats, let’s aim for 1-3 sets per round
Choose the option that you see yourself also holding in rounds 2 and 3
Break less if possible to avoid doing extra snatches
1 Set: 25
2 Sets: 15-10
3 Sets: 10-8-7
CHEST TO BAR PULL-UPS
Keeping the same idea here as the overhead squats – pick a break up that you see yourself holding in rounds 2 and 3
These are easier to break than the squats, as the effort to jump back up is far less than a snatch, so think somewhere between 1-5 sets:
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
BURPEE BOX JUMPS & ROW/BIKE
Move at a steady, robotic pace on both of these movements
Find a speed that allows you keep moving and stick to your strategy on the two bar movements
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